How To Increase your Productivity [Part 4: Get Enough Quality Sleep]

This weekend (February 15th, 2021), I had the priviledge of being a guest speaker to a group of powerful ladies called the Supa Mamas.

As I took them through the ropes of protecting their energy, I realised that many of us are not sleeping enough and are disrupting our circadian rhythms.

What is the Circadian Rhythm and How does it Affect Your Productivity?

This is your 24-hour internal clock that cycles between sleepiness and alertness. When the circadian rhythm is thrown off, like staying awake until 2am everyday, it means that the body’s systems are thrown off balance.

Being out of sync with your circadian rhythm can give rise to serious sleeping problems and has been linked to several diseases. You will also be a ZOMBIE as you engage in your activities throughout the day.

How To Maintain a Healthy Circadian Rhythm For Maximum Energy

⏰ Seek out sun:
Exposure to natural light, especially early in the day, helps reinforce the strongest circadian cue.

⏰ Follow a consistent sleep schedule:
Varying your bedtime or morning wake-up time can hinder your body’s ability to adjust to a stable circadian rhythm.

⏰ Get daily exercise:
Activity during the day can support your internal clock and help make it easier to fall asleep at night.

⏰ Avoid caffeine:
Stimulants like caffeine can keep you awake and throw off the natural balance between sleep and wakefulness. If you’re having trouble sleeping, you should avoid caffeine after noon.

⏰ Limit light before bed:
Artificial light exposure at night can interfere with circadian rhythm. Dimming the lights and putting down electronic devices in the lead-up to bedtime and keeping electronics out of the bedroom and away from your sleeping surface.

⏰ Keep naps short, and have them earlier in the afternoon:
Late and long naps can push back your bedtime and throw your sleep schedule off.

These steps to improve sleep hygiene can be an important part of supporting a healthy circadian rhythm and thus giving you energy when you need it.

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